"NFL Scouting Combine Workouts" WOD Notes: Each February, hundreds of the best college football players are invited to the NFL Scouting Combine, where executives, coaches, scouts and doctors from all 32 NFL teams conduct an…

"Nancy" 5 rounds for time of: Run 400 m 15 Overhead Squats (95#/65) Class Notes: The 6:15am class is cancelled for Wednesday 11/9.  After calling, emailing  and texting all of our usual 6:15am suspects, we realized almost…

Banded Platform Deadlift: 12 x 1 @ 70% of 1RM Assistance:  20 zercher deadlifts @ 20% of 1RM WOD Notes:  Zercher deadlifts are a new movement for most of us.  The goal will be to…

"Angie" 100 pullups 100 pushups 100 situps 100 squats WOD Notes:  Angie can be scaled to half reps as needed.  It would be worth while to shave the calluses on your hands prior to the wod...…

  [youtube http://www.youtube.com/watch?v=J0EhsdL3lNs&w=420&h=315]  Front Squat 3-3-3-3-3 Assistance: Sled drag 200m with 40% of 1RM deadlift

21-15-9 of: Kettlebell swings (53/35#) Kettlebell goblet squat Kettlebell snatch right Kettlebell snatch left Community Notes: Happy birthday Sara (the-WOD-Killa) B! (Side note - There will be no WOD and wings tonight, but save up your appetite…

Skill work: 20 skin the cats Then - "The Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders WOD Notes:  The goal of this WOD is to practice stringing double unders. You'll start with a set of 5,…

Power Snatch 1-1-1-1-1 Snatch Balance 1-1-1-1-1

Lindsey and Barb (The Oneill) dueling thrusters. Complete for time: Run 200m 3 Thrusters (135#/95) Run 200m 6 Thrusters Run 200m 9 Thrusters Run 200m 12 Thrusters Run 200m 15 Thrusters Happy Halloween!